my upper/inner pecs realllly need help

[shwaym]

My outer/lower pecs and front delts are pretty muscular but stick out due to my flat upper/inner pecs. I do cable crossovers, inclined press, and inclined Flyes all with full contraction (6-10 reps, 4 sets each) in an attempt to develop this area but with minimal results. Any tips or other exercises?

 

[Arnold]

try dropping the cable crossovers and the incline presses and try switching to decline presses for awhile, also if you have a pec deck machine use that as well, I have always felt more stress on my "inner pecs" when I use a pec deck.

 

[shwaym]

thanks for the tips...few questions though:
whats a pec deck? are you refering to a smith(fixed track) machine?
i thought decline press works lower pecs so why should i do those?

 

[Arnold]

a pec deck is a machine that you sit on and it kind of simulates a dumbbell flye, except you push more with your arms.

declines work lower pecs huh? well declines are all I do and my 'upper pecs' are well developed!

 

[shwaym]

ok i will try declines
ooooooooo now i know what you mean by pec deck! i hate those! i feel so awkward and i get a strange aching in my side/rear delts while im doing the movement

 

[Arnold]

do not go beyond parallel on peck deck, meaning stop your arms when they are in line with your body, no further.

concentrate on the squeeze in the middle, and do not be afraid to go heavy on this, you may need a spot on the first rep to get your arms past the parallel position.

 

[TheStuff]

Ah yes, I have done pec decks and there really work the inner/upper chest atleast for me they do. It burns/hurts so much when you're on your last couple reps, but you know that it's good pain, because you will be gaining results. Keep at it.